Author Archives: Derek @ RED

get shredded in your sleep

I’ve been guilty of some late nights before, and even all nighters now and again to get a ton of work done. One thing I noticed was that my appetite would get seriously messed up each time I did this. When I’m under 8% body fat and eating extremely strict, even small variances in my appetite …

 
Are you really a hard gainer?

I often hear the term “hard gainer” thrown around by gym goers and fitness enthusiasts very loosely. It is so prevalent that I feel it necessary to dispel some misconceptions around dieting and what the human body is actually capable of. Common knowledge among most individuals, even newbies, is that there are 3 body types; ectomorphs, mesomorphs, and endomorphs. …

 
get a small waist

1. Portioning Your Meals Into Several Smaller Meals There is a huge backlash of individuals who want to argue about the science behind splitting up your daily meals into several smaller meals and its benefits or lack thereof. First of all, I’m a proponent of several smaller meals, if your schedule allows for it. I’m not …

 
the truth about genetics and muscle shape

I get a lot of requests from guys asking things like “How can I build a bicep peak?” or “How can I make my abs more aesthetic?”. The unfortunate reality is that there is a very specific genetic muscle shape that your DNA has dictated for your individual physique. And while you can create hypertrophy …

 
5 Tips to increase your strength

1. Lower Your Rep Ranges If hypertrophy is your goal then I recommend keeping your rep ranges around 12 reps. However, if strength is your main priority, then dropping reps will actually benefit you. Increasing the weight and dropping your rep range from 10-12 down to around 6 reps per set can prove to be an …

 
fat is not the enemy

One of the biggest misconceptions in dieting is that fat is responsible for making you fat. I don’t know where this myth derived from, or how that conclusion came to, but it is absolutely NOT the reason you can’t get in shape. Fats have a variety of essential health benefits and it is very important …

 
no carb diet mistake

Carbohydrates soak up water and sodium. This is why when you first start a no carb diet, you suddenly drop several pounds of water weight in a matter of days. The issue is sodium is an essential component that dictates your body’s electrolyte balance. And if your sodium is out of wack, it will disrupt …

 
how much muscle can you put on

There is 1 thing above all other factors that determines if you can put muscle on at all, how much you can put on and at what rate. It’s not steroids, or training, or sleep…. It’s Food Many people have gotten into the fad of calorie counting for cutting and then don’t understand why they aren’t growing when they’re …

 
Avoid cheating on your diet

Over the past 8 years of training and dieting, I’ve tried countless different methods of suppressing appetite, controlling cravings, and mitigating urges. And there is 1 specific thing I’ve learned that will skyrocket your chances of sticking to your diet and getting ripped. Do Not Buy Food That Isn’t On Your Diet Plan  Many guys who are trying to …

 
what should be in your pre-workout meall

The whole point of a pre-workout meal is to give your body some readily accessible energy to push you through a grueling weight training session. There are a few things this meal must have prior to lifting. Lean Protein Source First, you should have an easily digestible lean protein. One example of this is whey protein powder. One example of …

 
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